No-Sugar, No-Flour Apple & Oat Bake
📝 Description
This No-Sugar, No-Flour Apple & Oat Bake is a naturally sweet, soft, and chewy snack or breakfast option made from just whole fruits and oats. With the natural sweetness of apples, banana, raisins, and dried blueberries, it’s perfect for those cutting out processed sugar. Think of it as a healthy fruit-oat bar or a baked oatmeal cake—dense, moist, and full of fiber and flavor.
🛒 Ingredients
- 1 cup (100 g) rolled oats
- 3 medium apples (peeled & chopped or grated)
- ½ cup (120 ml) water
- 1 ripe banana, mashed
- 100 g (3.5 oz) dried blueberries
- 100 g (3.5 oz) raisins
Optional Add-ins:
- 1 tsp cinnamon (for extra warmth)
- 1/2 tsp vanilla extract (for aroma)
- Pinch of salt (to enhance flavors)
- Chopped nuts or seeds (for crunch)
👩🍳 Instructions
- Preheat oven to 350°F (175°C). Line a small baking dish (8×8″ or similar) with parchment paper or lightly grease it.
- Prep fruit: Peel and finely chop or grate the apples. Mash the banana until smooth.
- Mix base: In a bowl, combine the oats, chopped apples, banana, and water. Mix until evenly combined.
- Add fruit: Stir in raisins and dried blueberries. If using cinnamon or vanilla, add now.
- Let sit (optional): Let the mixture sit for 5–10 minutes so the oats soak up moisture.
- Bake: Pour into your prepared baking dish and smooth the top. Bake for 30–35 minutes or until firm and lightly golden.
- Cool & serve: Let cool before slicing into bars or squares. Enjoy warm or chilled.
🍽️ Servings
- Serves: 6–8
- Serving Size: 1 square (~100g)
🔍 Nutritional Info (Per Serving, approx.)
- Calories: ~180–220
- Protein: 3–4g
- Carbs: 35–38g
- Sugar: 20–25g (natural from fruits only)
- Fiber: 4–5g
- Fat: 1–2g
- Sodium: Very low (unless salt is added)
Note: No added sugars or flours—completely naturally sweetened.
🌿 Health Benefits
- ✅ Sugar-free: No added sugars—only natural fruit sweetness.
- ✅ Flour-free & gluten-free (if using certified GF oats)
- ✅ High fiber: Oats, apples, and raisins aid digestion and satiety.
- ✅ Heart-healthy: Oats support cholesterol and blood sugar balance.
- ✅ Antioxidants: Dried blueberries provide a strong antioxidant boost.
- ✅ Kid-friendly & snack-ready: Naturally sweet and wholesome.
💡 Tips & Notes
- Moisture balance: If the mixture seems dry, add a few more tablespoons of water or apple juice.
- Texture: Chop apples for chunkier bites or grate for a smoother texture.
- Storage: Store in an airtight container in the fridge for up to 5 days. Can also be frozen.
- Make muffins: Pour the mixture into a muffin tin for portable oat muffins.
- Make it nutty: Add chopped walnuts or almonds for extra protein and texture.
❓ Q&A
Q: Is this sweet without sugar?
A: Yes! The ripe banana, apples, and dried fruits provide natural sweetness—no sugar needed.
Q: Can I use quick oats or steel-cut oats?
A: Rolled oats are best. Quick oats work but yield a softer texture. Avoid steel-cut oats for this recipe.
Q: Can I replace the banana?
A: Yes—try 1/2 cup unsweetened applesauce or pumpkin puree for a less sweet but still moist alternative.
Q: Are the dried fruits necessary?
A: They add flavor and sweetness. You can reduce the quantity or substitute with chopped dates or figs.
Q: Can I add spices?
A: Absolutely! Cinnamon, nutmeg, cardamom, or ginger would all complement the flavors.